your daily bicycle log

Getting antsy as was in chicago all weekend so no biking and have to drive to York, PA today so no biking today or tomorrow.

holy balls "steve"!

Put the tri-bars on this morning in anticipation of a time trial I'm doing on Sunday. For the third time in a row I drove out to Essex and did a loop in the countryside, making the most of the last of the good April weather (the weekend is forecast to be relentlessly cold and wet, so my time trial won't be a lot of fun). I started off fairly gently then started to wind it up a bit on the tri bars. Did the first 10 miles in 29.17 and by 18 miles I'd got the average speed up to 21.4mph. After that I eased off for a bit (partly because I didn't know where I was). Did 25 miles in about 1:13.30. Stopped off at a shop to buy some water as I'd finished my energy drink and realised I was still in with a shout of an average speed of 20mph, so I dug deep and gave it everything for the last 7 or 8 miles (into a headwind) and managed it.

Distance: 42.09 miles
Time: 2 hours 6 mins 17 seconds
Average speed: 20.0 mph
Route: http://www.gmap-pedometer.com/?r=3681998

yeah can't be fucked to cycle up to kilburn today

Pause midway through Saturday's ride (in a village called High Easter):
http://farm4.static.flickr.com/3536/4560392659_d7b348751a.jpg
and pause midway through today's ride (in a village called Great Easton):
http://farm4.static.flickr.com/3406/4561021240_0e5dab6d5a.jpg

Time: 02:24:00
Distance: 40.75 mi
Elevation Gain: 3,786 ft
Calories: 1,366 C

the temp at home: 63 deg
air temp while descending at 40mph from 8400 ft: 42 deg

froze my damn knuckles and toes off.

very persistent drizzle today, I think I need to man up and go out, it's not exactly cold.

Maybe after laundry and the Tour de Romandie Highlights.

Muddiest ride of my life today. We were going to do three out of a possible seven laps of ten miles each - not too much of a struggle you would think, even in my current not so fit state. We managed one, and that took 1h 45. Basically almost all of the course was a mudbath, most of the time it was slidy wet mud that sent you skidding all over the shop, but they occasionally mixed it up with some drier stuff that was like riding through a grow bag, even on the flat it felt like you were struggling up a steep incline. I maybe could have attempted another lap but one of our party was exceedingly unhappy so we decided to call it a day, and when i got back on the bike, albeit after cooling down for 20 minutes, it felt like the right decision. When I got back to the car I was scraping mud off my legs with a stick.

today:

http://connect.garmin.com/activity/31994726

weekend totals spread across 2 club rides with "race-effort" segments:

185.9 miles
17.1 mph
12,537 net elevation gain

i attacked, and attacked and attacked the climbers in the cross wind. there was no way i could stay with them up the big climbs so i tried to tactfully get away at the right moment before a big climb to get an edge and cross the top around the same time. i hit 32-33mph in a sprint coming out of the paceline which is a landspeed record for me on flat land. felt good after a week off the bike, but i am sore and wiped out. i need a couple days off for sure.

here is a graph showing one of the series of attacks which came about 55-60 miles in. Our pack of 8 had broken apart (8 to 5 to 3 to me desperately trying to hold off a Cat 3 dude who beat me in the final few meters) coming out of some rollers and averaging over 27mph/370W for 5.5miles/12minutes to sprint for the Stinson Beach town sign:

http://farm5.static.flickr.com/4060/4572156754_57af058bdb_o.png

ha that is ridiculous im about to boycott shasta posts to save my slef esteem

shasta is roadie to the core!!!

Made it out into the rain and it turned into a pretty nice, if flat, run. Stats should return some self esteem to Hunt3r.

http://connect.garmin.com/activity/32018109

http://connect.garmin.com:80/activity/embed/32017317

w kiddo

btw on my muddy enduro event, the guys doing 7 laps only managed 6 (girls did 4), and only 14 out of 80 doing 3 laps managed all 3.

rain on your NEW BIKE Ed? noooooo

I have just spent the last half an hour cleaning, polishing and oiling

once yr done with those calves you better clean the bike!!

i forgot to put my ride of yesterday - i think it was 75km or so, wireless bits on the computer weren't working for a while tho. did kinglake climb again - 5% for 7km - climbed at 10-14km/h without going into the red zone like last time. got a bit chilly bombing down the mountain tho!

http://connect.garmin.com/activity/32366061

im sorta confused about my hr- back inna day, my threshold hr for this length was about 163. 168? that was code red. 170+? imminent destruction shit- i could not stay there long, and recovery would be sketchy. so yesterday i was at 167 most of the time, bounced over 170 on the hill with no real issue. i expect my threshold power to be far lower than before (8 yrs ago and trained). but i do not expect my threshold hr to be higher. wondering if this phenomenon will repeat in final two tts.

meant to post that to racelog

also, 30mph wind out of the south, i could barely hold the bike up with disc. it was insane and scary, but it was the only wheel i had. i didnt get passed by anyone yesterday, but my average speed dropped below 25 :(

w/r/t to heartrate, i found that when i'm in high-intensity training, my fatigue rate is at a much lower HR then when i'm tapering (ie, 175-180bpm = cork popping during training, but after tapering i can get up to 185-195 before i have to pull the ripcord).

also, racing with a disc in 30mph winds = D:

kudos for staying upright!

http://www.cnn.com/2010/OPINION/05/06/leguizamo.urban.biking/index.html?hpt=C2

Rubbish ride today. Very Windy, which is OK but it was whipping up so much dust and pollen. I have go to get some wrap around glasses, had to ride so much one handed just to have one hand holding down eyelid trying to empty crap out. Also tried climbing, which wasn't great either. Long way to go on that. Add to this that I bought bathroom scales yesterday and I'm tipping 105kg. Need to do some serious work.

Now making up for curtailed ride with yoga and torturing myself on my large blue ball.

In other news I managed to win some rollers second hand on eBay so my target is for min 1 hr per day by whatever means.

http://connect.garmin.com/activity/32628965

Distance: 50.24 mi
Elevation Gain: 5,066 ft
Calories: 1,634 C
Avg Temperature: 60.8 °F
Moving Time: 02:47:14
Avg Moving Speed: 16.7 mph
Max Speed: 43.0 mph
Elevation Gain: 5,066 ft
Avg HR: 137 bpm
Max HR: 166 bpm

Did a 90 mile loop that the first 45 miles is the same as the Tour of California Stage 3:
https://www.youtube.com/watch?v=cra3MVVkmTY

Not sure if I told you guys yet, but I'll have the opportunity to ride Stage 3 and Stage 8 (in LA) the day of the races. Very excited!

Anyways, tried to keep it in Z3-Z4 on the climbs, didn't feel like pushing it today. I'll save that for the race day ride!

Distance: 87.6 mi
Moving Time 04:59:19
Total Elevation Gain 5,712 ft
Average Speed 17.6 mph (max 47.7mph)
Average Watts 191W (max 60 second avg 383W)
Average HR 118 bpm (max 172 nb: NOT Z4 fwiw)

No riding at all this weekend as I have to help with a road race my club is organising. This means getting up at 5.30am, picking up a clubmate and then driving for about an hour to some village hall in the middle of nowhere. Instead of marshalling, my role is to be in the second car and note which riders are in breaks etc. and inform the commissaire over CB radio. I wasn't especially looking forward to this as it means four hours sat in car going round and round a ten-mile loop at slow speed without any toilet breaks. I'm looking forward to it even less now, as I couldn't get to sleep last night till gone 3am, so I've had barely two hours' sleep - that dreaded insomnia loop where you get stressed about not falling alseep when you know you need to get up early so you need to get a decent night's sleep but the longer it takes to get to sleep the more stressed you get which makes it more difficult to get to sleep....

I played hooky with 2 bros this afternoon, we rode up Mt. Diablo (3,850 feet of climbing in ~10.3 miles) then came back to the city for a 60 min crit which was FAST. technical turns, rolling course... laps were 25+mph for the leaders. I got dropped after a few laps and then would jump back in with fresh legs (kinda sad but mostly lol).

Did a 10-mile hilly time trial (8 laps of Hog Hill) last night and managed to knock nearly a minute off my course PB from last summer. Came 9th out of 33 (I think). Had to be careful on some of the descents as there were slower riders on the course and you didn't know how safely you could overtake them.

Went out this morning and did 36 miles at 18.3mph. Weather a bit chilly and it rained for about 15 minutes.

i see on velonews splash page "training for gran fondos: pt 3 climbing technique."

i got all kinds of bad attitude on this emerging us gran fondo thing. why does this bug the shit out of me? its so...bicycling mag. ooh do a GRAN FUCKING FONDO! better train for THAT, better learn how to climb in a GRAN FONDO! what is the secret, how not to get crashed by 3000 other fat mantises doing their BIG RIDE of the year? do you race? yeah, i did a GRAN FONDO! look, i know how good dudes are who go out to "win" gran fondos- way better than me. and its less lame than doing a tt series and nuttin else, really. still. GRAN FONDO! get training. maybe u can try a TRIATHLON someday.

u_u i sorry for breaking iltrmb with my crankiness. im way fonda fondos.

we actually have a thread devoted to these gran fondues iirc T_T

i know that my post was the _worst_ of bogus crappy racing roadie attitude. i got no right.

i still am unclear why a racing mag wants to give you a strategy for climbing in a fondo. i should read it maybe id learn something.

all i know about Gramp Fondas is ALWAYS attack in the feed zone, esp with a full mouth full of brie-baguette.

fat mantis you should have a snack---that's what I do when I'm cranky

...."cranky"

bike lol

lols @ that solution u peddling, i do get mega crabby when i get hungry.

http://homepages.nildram.co.uk/~penge/freddo/freddo_giant_naked.jpg

^ gran freddo

there's a fair few of these gran freddos cropping up down here too, seems to attract a certain type if u know what i mean - like this which is probably going to get 3,000 ppl. where are they every other weekend? was out on the same roads today and i probably saw 20 other bikes, max. i know you get mechanical support and stuff which is nice but ppl can't be THAT worried abt breaking down surely, you'd never leave the fucken house otherwise!

I was doing the 10-mile hilly time trial again last night, when just two-and-a-bit laps into the eight laps my chain came off. This has been happening quite a lot in races, usually when I change down to the small ring on a climb, but last night it happened when I was in top gear pushing along at over 30mph on a flat section after a descent. Normally I can ride it back on again within 5 seconds if I play with the front shifter, but this time it took about 15 seconds of crunching sounds and a lot of loss of momentum before I got it back on. As soon as I started riding again it became clear something was fucked: about once every two or three pedal revolutions the back mech would spasm and click out of gear and back in again.

As this was a time trial I couldn't take a lap out to deal with the mechanical issue, and I could just about keep riding (even though it meant I had annoying jerking crunch every few seconds) so I carried on. The problem didn't sort itself, it just got gradually worse (especially when climbing at full power) with the gears constantly slipping and the chain came right off again. Amazingly, I managed to finish 5 seconds quicker than last week for a new PB for that course, but I think I would have been a good 30 seconds faster still without all that hassle.

I've taken the bike in for repair and it seems that the chain got badly twisted and has damaged links so needs replacing. It had done over 4,000 miles so was probably due to be replaced anyway. On the advice of the shop I'm getting a new cassette and chainrings at the same time. The winter bike is going to have to be pressed back into action for the next week (fortunately I'm not racing this weekend) - hopefully it still works (I haven't riden it since it went crashing down a flight of stairs when the bracket fell out of the wall).

On a positive note, I found I was really able to corner better than ever before last night. I'd read an article somewhere about focusing on where you want to go, rather than where you don't want to go, and it really made a difference. Before, my eyes would keep flicking wide to the edge that I was trying to avoid and this seemed to send me out that way: now I just focus on the near side and keep it as tight as possible and it's amazing how little you drift across.

WARNING LONGGGGGGGGG

2010 Tour of California Stage 3

Distance:120.0 mi
Time:06:40 (07:08 elapsed)
Elevation:8,547
Avg Speed:18.0 mph (Max 46.9 mph)
Avg Watts:220W (Max 1m 527W, 5m 402W, 10m 397W, 20m 310W, 30m 301W)
Avg HR: 143bpm (!!!) Max: 178bpm

Race-time = 11am which meant our group of ~60 riders would leave SF at 8am to travel 113 miles down the coast to Santa Cruz.

Course profile = rolling coastal Highway 1 (aka PCH - Pacific Coast Highway) with 4 category KOM climbs:

(1) Tunitas Creek which connects Half Moon Bay with Woodide: 5.7 miles avg 5.5% grade. Starts steep and windy then rolls along the ridge to the KOM
(2) Hwy 84/"New" La Honda which connects Woodside with La Honda town: 3.3 miles avg 6.1% grade. Steady grade, well-paved.
(3) Haskins Hill which connects La Honda to Pescadero: only 1.6 miles but avg grade 7.1%. Looks short but feels long.
(4) Bonny Doon which is a diversion instead of going straight into Santa Cruz: 5.6 miles of steep (3.2 miles at 7.2%) which finally shows mercy (another 2.4 miles @ 5.1%). Worse yet, the KOM 5k sign comes right in the midst of a steep pitch up the front (~10-11% grade)

I was quite timid at the start as I see I recognize 2 cat4 racers that can both climb, a cat3 dude who loves to drop me in the crosswinds, a cat1 guy that can pull 27mph+ for over 20mins over a rolling crit course, oh and a two-time IronMan champion. To add to that, there are about 20 dudes on TT bikes. Seeing as I only ride with one of these guys regularly, I have no idea what the pace would be like (or how quick I would get dropped). We take it easy for the first 13 miles but I try to stay in the front of the group when what do you know, I see a Herbalife Sprint sign on the shoulder and I'm looking around, there are only 10 guys with me, but no one I recognize. Somehow* we broke away from the main group despite not really pushing it. After the sprint there's a short 6-7 minute effort hill that I got dropped on last time I rode it so I figure "eh... they'll catch me anyway" and I just pull off the front and power through the sprint.

So off I go, sprinting down and then flying up (well, for me) the short Devil's Slide climb and solo down the back into Half Moon Bay, nervously looking over my shoulder awaiting the pack that I'm convinced will soon swallow me up. After taking a long glance behind me and seeing empty road I figure I'm either way out front or somehow everyone knew about a secret shortcut and I'm way behind.

Essentially, there are two things that make me ride faster: predatory mode and prey mode. Yesterday was prey mode. I knew those guys behind me could easily outride and outclimb me, and would surely catch me before Bonny Doon, if not on the climb itself. Bear in mind, this is no race... just an excuse to take the day off and ride a Pro Tour course and end up at the finish. But it bears repeating, my fat ass can't climb worth a shit and I got a pack of hungry 130lb. mantis-people that can't be far behind me.

One of the joys of riding a Pro Tour Course is all the glorious signage. You name it. Sprint begins 1km, Sprint start, Sprint finish. 50km, 100km, 150km travelled. 5k to KOM, 1k to KOM, 200m to KOM, KOM! Feed Zone (sad, it was empty when I rolled through when I could have used a hand-off). But best of all the 25km, 20km, 10km, 5-4-3-2-1km then 500m-400m-300m-200m-100m to go signs. Even though I had nothing left at the end of the ride it was not hard to just grind it out knowing when exactly the pain would end.

So I attack the first hill, Tunitas Creek. Weather had been typically foggy turning into heavy mist in Half Moon Bay. Once I began my ascent into the Redwoods the mist turned into drizzle, then flat out rain by the crest. I felt fresh and strong at the top of the climb and towards the top, people had began gathering to get a glimpse of the tour. The KOM point of the first climb is Skyline Blvd which you could take about 5 miles south and also catch the KOM of the 2nd climb so there was a fair share of folks on bikes out to take advantage of the opportunity to catch 2 KOM battles in such a small area. But along with the thrill of riding in front of crowds of people came the really wet sog and slog. Also, I couldn't kill the super-technical descent so I had to keep it chill at around 25mph.

Still no sign of anyone behind me so I attack the second hill and I start to feel some fatique towards the top. Bottles were getting empty and I needed a nature break after about 3 hours / 56 miles (halfway point). Try to keep it about 5-6 mins. I'm freezing, it's about 48 degrees and all I've got on are soggy/muddy bib shorts, soaked jersey, soaked short sleeve base layer and soaked arm warmers. Now I've got a 10 mile descent from about 2200 feet to 200 feet so I'm just anxious to get this part over with. The descent is straightish so I'm able to just tuck and mash... only one more hill separating me from the 27 miles of flattish coastal stretch where I can ~let it out~. One more hill first, the short and steep one. It's here where I realize I'm starting to feel it, having a hard time maintaining 10mph (my goal on all these climbs is >10mph). Hitting the coast, I stopped for one last time. Refilled the bottles and got some solid food (Clif Bars) as I think the liquid and gus and gellies may not have been enough for the entire journey.

Back on the coast, it became more apparent that it was race day. Less than usual traffic except for AToC SUVs caravanning up and down Hwy 1 with CHiP escorts. Photographers with $10k lenses setting up their tripods. Still me, alone, waiting... those dudes HAVE to be coming right???? A good 26mph paceline could catch my 24mph pace along this hourlong stretch. I keep my hands skinny on the flats, elbows in, back straight. The gray sky breaks into warm sunshine. I peel off my arm warmers and put my sunglasses back on.

AND THEN...

Bonny Doon. The final ascent. I hit the century mark on the flat before the climb. My max HR is in the mid-190s. I have hit 178 on an early climb but I've mostly keeping it around 150-160 on the flats/hills. But here on Bonny Doon, I hit 165bpm and I feel zonked. I'm talking feeling my pulse in my brain WHOMP WHOMP WHOMP. Remember that 10mph goal for all climbs? lol. I look down at one point: 6.7mph. I'm in my granny gear with a cadence of about 40-50rpm. Headache coming on, any HR above 165 sends me into dizziness, legs are just cooked and unresponsive, my back (due to all the soloing in the drops) is esp pained and sore, my lungs are just burnt. But the crowds are out, which is good and bad. If there was nobody around, I'd be pulling over and feigning a "nature break" for several hours. But no, supportive crowd on hand with cowbells and cheers of encouragement forcing me to ride the redline as delicately as possible. This was definitely the most painful moment in my brief cycling career: completely cross-eyed and dug deep into the innermost bowels of the pain cave.

But then, in my darkest dpeths, I hear: "St3v3 Sh@st@!" and I look over and see a teammate and his fotog GF. I realllllly wanted to stop and say hi but I knew that I would never get back on the bike if that was the case. Mostly I wanted a chug from his oil can of Fosters. I think I heard another teammate who was in the area yell out my name but I was so cross-eyed and bleary, I may hav imagined it. As I mentioned above the KOM 5km to go sign comes right in the midst of a steep pitch up the front (~10-11% grade) but it felt like it took forever to get to that point. Eventually it mellows out toward the top and begins this really fast and gradual descent what is now fully-closed-off course. The weather really brightened up, it was 75+ and sunny in Santa Cruz. It was hard not to blast through town even with nothing left in my legs. It was weird to run so many stop signs and red lights with cops everywhere, the km countdown signs just urging me to push a little harder to the finish.

***Sooo... Solo breakaway off the front holding off the chase pack? Not hardly. What I didn't know is that there were many mechanical issues (flats, broken spokes) that held the group up. And with my imagination running wild, I ended up soloing 100+ miles all the way into Santa Cruz. Riding alone not knowing that people behind were stuck with mechanicals really sucked; I could have used the comraderie, conversation and most importantly: a wheel to sit on for the last 70 miles.

When it was all said and done, it was a great ride and a great race too! Seeing DZ-NUTZ flying into the finish and holding off MRog and Levi really stoked me to the most max. God bless Capt America.

DZ finished the same course in 4:45 elapsed which is just nuts. So much respect for those dudes and their fitness. GODZ.

FUKKIN BALLER

yesterday I got a new a v PRO laser helmet (in team ritte colors) and rode around the city for two hours to celebrate

only rode ten miles today but pulled the trigger on a new wheelset so I'm feeling good. also realized that I have been scooched too far aft on my saddle for like TWO YEARS and am suddenly a billion x more comfortable AND faster

also last night I decided irrationally to SPRINT muh the five miles to the bar, avg speed like 23 mph (fast for this guy), str8 cat sixing old ladies on hybrids, all devouring their horrible frailty

btw guys I think I am gonna start a cycling team called Fat Mantis, cool?

sick dv

can i join? i can send you a race resume in two words- "im slow"